Little Black Dress Workout: 4 Weeks to Getting Slim, Strong, and Sexy

The Sculpting Plan

It's party-dress season. How can you look and feel great in your LBD (that's Little Black Dress) without limiting yourself to seltzer and shrimp cocktail? Use our super-speedy routine, created by Marco Reed, owner of Get Beyond Fit in Los Angeles. Start with the 12-minute strength routine here to target your top trouble zones.

Add our do-anywhere cardio program (a jump-rope workout with shadowboxing intervals) to blast up to 300 calories in 30 minutes — perfect for no-time-to-work-out season. By January 1, you'll have lost up to 5 pounds; follow our party diet and you can pare off a full 10 without spending your holiday in deprivation mode.

Your 12-Minute Sculpting Routine

What you'll need: Two pairs of dumbbells (5 to 8 pounds and 10 to 12 pounds) and one set of 2-pound ankle weights.

How often: Three times a week on nonconsecutive days.

The plan: Follow the strength routine with our fat-blasting cardio workout to burn more than 400 calories.

1. Trunk Rotation

Targets: shoulders, abs, obliques

Lie back holding one 8- to 10-pound dumbbell horizontally in both hands about 6 inches above chest. Bend knees 90 degrees, thighs perpendicular to floor. Tilt knees 45 degrees to the left while bringing shoulders and dumbbell 45 degrees to the right. Do 12 to 15 reps per side. Crunch straight up, reaching dumbbell toward toes, for another 12 to 15 reps.

2. Alternating Shoulder Raise

Targets: shoulders, thighs, calves

Stand with feet hip-width apart, holding a 5- to 8-pound weight in each hand. Rise up onto the balls of both feet. Keeping your heels lifted, raise left arm out to the side to shoulder height and right arm to the front to shoulder height. Hold for 2 counts, return to starting position, and switch arms. Do 15 reps per side.

Too easy? Try this: Do this exercise on a stair or at the end of a step bench to challenge your balance. Each time you switch arm positions, do 1 calf raise.

3. Warrior Lunge

Targets: shoulders, abs, butt, thighs, calves

Stand on left leg and hinge forward from the waist, bringing chest parallel to floor. Extend right leg behind you while spreading arms out to sides like wings. Hold for 30 seconds; come back to starting position (not shown). Bring hands to hips and step back with right foot into a reverse lunge. Hold for 2 counts, then bring right foot next to left. Do 10 reverse lunges with right leg, bringing toes to floor behind you; return to starting position. Switch sides and repeat combo.

4. Traveling Power Squat

Targets: back, arms, butt, legs

Stand holding a 5- to 8-pound dumbbell horizontally in front of your rib cage with both hands. Squat and hold for 2 seconds.

Jump up explosively, as if you're reaching over a volleyball net. At the same time, lift dumbbell overhead, arms extended. As you land, bring the weight back toward your rib cage. Do 12 to 15 reps. To modify, stand up explosively without allowing your feet to leave the floor.

Too easy? Try this: Travel a few inches forward each time you land — this will force you to jump higher in order to propel yourself forward.

5. Alternating Push-Up

Targets: shoulders, chest, arms, abs, legs

Begin in a full push-up position, hands on floor under shoulders, legs extended and abs tight. Do 1 push-up. As soon as you finish, drop your knees to the floor and do 1 bent-knee push-up. Do 20 to 25 reps total.

Too easy? Try this: Either do all the push-ups on your toes or come to your knees on every third push-up.

7. Clam Dig with Rotation

Targets: shoulders, butt, thighs

Lie on your left side with left hand supporting head, elbow bent. Bend knees 45 degrees in front of body. Hold a 5- to 8-pound dumbbell in right hand with elbow pressing into right side. Lift both right leg and arm toward ceiling; hold for 2 seconds and lower. Keep hips stacked and right upper arm on side throughout the exercise. Do 15 reps; switch sides.

Too easy? Try this: Use 2-pound ankle weights (pictured).

8. Weighted Back Extension

Targets: shoulders, arms, back, butt, thighs

Wrap 2-pound weights around each ankle (or do without weights) and get on all fours. Extend left arm up to head height and right leg back to hip height. Slowly touch left elbow to right knee; hold for 2 counts, then extend arm and leg out again. Do 10 to 15 reps; switch sides.

Too easy? Try this: Place 5-pound dumbbells in front of each hand, then lift the weight as you extend and curl.

Cardio Component

This fat-blasting routine intersperses shadowboxing and jump-rope intervals to burn up to 300 calories in 30 minutes. If jumping rope is hard on your joints, jog or march in place or do a mix of calisthenics like knee lifts and side steps.

Minutes

Beginner Cardio Workout

0:00-2:00

Shadowbox (no weights). Stand with feet staggered and hip-width apart, left foot forward, hands in fists near face. Bounce body weight between left and right foot. Punch forward from shoulders, alternating arms. Retract fist quickly and twist your body from side to side as you punch.

2:00-6:00

Simulation Jump Rope. Double up the rope, holding both ends in left hand. Pretend you're jumping over the rope, turning both hands. After 2 minutes, switch hands and repeat, holding rope in right hand.

Shadowbox (no weights). Stand with feet staggered and hip-width apart, left foot forward, hands in fists near face. Bounce body weight between left and right foot. Punch forward from shoulders, alternating arms.

2:00-4:00

Basic Two-Foot Jump Rope. Try to jump up only an inch or two, with feet skimming the floor. Keep arms close to sides as you turn the rope.

4:00-6:00

Cross-Country Ski. Jump from side to side while turning the rope. "Imagine crossing your feet from left to right over an imaginary line," says trainer Marco Reed. "Your arms and wrists turn the rope to set the pace."

Shadowbox. Hold a 2-pound weight in each hand or use wraparound weights. Stand with feet staggered and hip-width apart, left foot forward, hands in fists near face. Bounce body weight between left and right foot. Punch forward from shoulders, alternating arms. Retract fist quickly and twist your body from side to side as you punch.

2:00-4:00

Basic Two-Foot Jump Rope. Try to jump up only an inch or two, with feet skimming the floor. Keep arms close to sides as you turn the rope.

4:00-5:00

One-Legged Jump Rope. Jump on right foot for 30 seconds. Keep both knees bent and land softly. Repeat for 30 seconds on your left foot.

5:00-7:00

Cross-Country Ski. Jump from side to side while turning the rope. "Imagine crossing your feet from left to right over an imaginary line," says trainer Marco Reed. "Your arms and wrists turn the rope to set the pace."